Monday, 102918

Prep

1-2 mins rolling out hip flexors

1-2 mins rolling out quads

1-2 mins rolling out glutes

1-2 mins rolling out triceps

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Activation

15 banded good mornings

15 banded face pulls

15 Lying banded dorsiflexion

**https://www.youtube.com/watch?v=dRiLLq12SR4

:30 sec wall squat hold

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Warm-up

250m row

5-7 Close grip push-ups

5 kang squats

1 wall walk

x2

3 Rounds

10 KB DLs

5 KB PC **each side **single arm

5 KB single arm thrusters **each side

5-7 PVC dislocates

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Mobility

Banded Front rack

**https://www.youtube.com/watch?v=tzMmxcmWZCw

Banded hip Flex/ext.

**https://www.youtube.com/watch?v=I3Jd3on4Bak

Thoracic/Lat w/supinated grip PVC

**https://www.youtube.com/watch?v=dGfR-qD7V-Y

Frog stretch

**https://www.youtube.com/watch?v=6vAaux8r12M

**Athlete specific

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Weightlifting

Clean: build to a heavy 1 rep for the day

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Strength

Bottom up Front Squats: build to a heavy single for the day

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Conditioning

12 Min clock

120ft HS Walk **3 min cap on HSW’s

Into,

AMRAP

5 WBs @30/20

3 Strict Ring dips

1 Power Clean @225/143-153

45-54: @205/133

55+:

WBs @20/14 **60+: @9ft target

BB@165-185/103-123

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BE Complete

A. :12 sec weighted hollow hold + 12 weighted hollow rocks x4

**rest as needed

B. Double DB plank rows: 4 sets x12-16 reps **total

**https://www.youtube.com/watch?v=-NP3Wke4GLA

C. Sorenson hold: 1 min on/:90 sec of x4 sets

D.100 Weighted Russian twist

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